Last 2 years have been hard to us all. First pandemic, now war (next door for us here in Poland 😬). We’re all tired, stressed, tired of being stressed…we need to take care of ourselves 🙏 we need to take care of our minds ❤ ::: How to stay calm now? 🔸️ First of all, if watching news boosts your anxiety stop watching it! Either go online only for 10-15min to catch up on most important things to know what’s happening or, even better, ask your family/friends to inform you if there’d be something you really need to know about. Don’t spend hours watching photos/videos from the war. 🔸️ Instead of constant reading about next victims 💔 read how you can help. There’s plenty foundations where you can donate. If you live in Poland, Moldova or Romania you can donate food, clothes, cosmetics, blankets for the refugees. 🔸️ If that’s all too much for you you can cut off from all of that completely and keep on living your normal life, that’s totally fine and understandable. Focus on yourself and practice self-care. 🔸️ If you find yourself panicking, take slow deep breaths, try meditating, go for a walk or soak in a warm bath. Do whatever makes you calm. 🔸️Write down all your questions, all your anxieties, let it all out. 🔸️ Talk to your close ones about your concerns, hear them out (but please talk to people who know what they’re talking about, don’t spread fake news etc). Remember that you can always message me ❤
All our Smiley Future steps have been, no doubt, a journey into ourselves ☺. I hope that it was a good and constructive experience for you, which you can benefit from everyday now 🙏. I congratulate you on your courage and persistance! 😎 I hope that you’ve found your way to benefit most and use the tips I’ve shared here. ::: Here’s last task for you: thank yourself for the effort and all the work with some amazing award 🏆. If you’ve planned what’s gonna be your award here’s finally the time for it! If you haven’t planned it – find your favourite way to celebrate. Appreciate yourself and tell yourself, and say it loud!, that you are proud of yourself! 💪 ::: Answer those questions: * What have those steps have taught me about myself? 🤔 * What came easily? 🤔 * What was a challenge for me? 🤔 ::: And that’s the end of Smiley Future steps! But don’t worry, there will be another series about gaining confidence and motivation soon! 🤗 ::: Source: @chodakowskaewa‘s book “90 days – design your tomorrrow”
Time for 2nd part of our 30 ways of practicing self-love and self-care! Last week we did first 6, now time for 6 more! 🤗 ::: 30 ways of practicing self-love/self-care: 🔸️ 7. Have some propper me-time. If you don’t live by yourself be open about it and simply ask your partner or roommate to leave you by youreslf because you need some time by yourself. I learned that last year to simply tell my husband that I need e.g. to watch some girly movie by myself, I leave him by himself in living room and go to bedroom to have some me-time 😉 🔸️ 8. Practice gratitude 🙏 – we have so many things to be grateful for! Your health, your close ones, roof over your head, your surrounding… notice what you really have! 😊 So many people lack it and dream of those things! 🔸️ 9. Be creative! 🤩 Put your emotions on paper and write a story or take some paints and try painting! 🎨 If you’re not a fan of those 2 activities you can try decoupaging, knitting, taking pictures, singing, playing some instruments… there are so many ways to be creative! 🤗 This is what got me through lockdown! Coloring is what makes me relaxed, gets my thoughts away and lets me calm down so I got this BrushMe set 😀 – you get a painting with a set of paints with numbers and all you need to do is to paint right color in the right spot and you can create an amazing picture like I did here! Have you tried one of those? #notsponsored 🔸️ 10. Spend as much time in nature as possible! 😍 Especially now, in the spring/summer! 🌞 Fresh air and nice views make us calmer and more energetic! 🔸️ 11. End all toxic relationships 😉. Anyone who makes you feel anything less than amazing doesn’t deserve to be a part of your life. If you get/havve a hater in social media – block him/her immediately. We don’t need that 🚫 🔸️ 12. Celebrate your wins no matter how big or small 😀. Pat yourself on the back and be proud of what you have achieved!
Another 6 ways of of practicing self-love and self-care coming next week!
The mental health benefits of crafting have been well documented by plenty of top publications 🤩! Working with your hands and making time to be creative can boost your mood 🙃, keep your brain sharp 🧠 and even help alleviate the symptoms of health woes like depression, arthritis, sleeplessness and stress 🤯. ::: Human beings have been using art 🎨 and creative endeavors to cope and express themselves for literally thousands of years. ::: So, it’s no surprise that DIY and crafting can help with anxiety, too 🤗. Crafting as a form of self-care is a long-standing tradition. ::: I have always found creating/crafting/making to be a form of therapy 😍🙏. When you’re making something, your mind has space to wander and work things out. It also gives you a chance to change the channel in your brain and focus on something else rather than what’s stressing you out 🤗 ::: And in many cases, the actual physical activities involved in craft projects can be relaxing in themselves. Whether it’s the act of making smooth brushstrokes, the calm repetitive nature of needlecrafts and knitting or crochet, or the soothing colors and sounds of coloring, just the act of making can be super relaxing 😍. ::: Check out my Instagram to see a tutorial on how to prepare those quick DIY Easter decorations 🐣. 2 more tutorials on Easter decorations coming this week! 🤩
Time for last excercise in our mindfullness series 🧘🏼♀️ – careful submergence. The purpose of this exercise is to cultivate the satisfaction of being here and now 🙏 and to avoid constant feeling of struggle (or boredom) that overwhelms us everyday 😉. ::: Instead of waiting for the end of boring routine tasks 🙄 in order to do something differnt, try experiencing that routine in a totally new way 🤩. ::: For example, when you’re cleaning the house 💨 bring your attention to every little detail of different activities: feel the smooth moves while vacuuming 💫, feel your muscles work while washing the dishes 💥, notice what the objects you touch look like 👀, what do they feel like etc. ::: This whole excercise is about fresh new creative look on activities well-known to you and experiencing them in a totally new way instead of treating them as a burdensome obstacle standing on your way to the next tasks 🤗. ::: If you want you can choose another routine activity instead of cleaning of course 😉. But who knows, maybe even cleaning will turn out to be a fun experience? Try it out! 🤗 ::: Write down your reflections and conclusions after this excercise 📝 ::: Next week: Do you feel gratitude? ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
How do you find mindfullness practice so far? 🤔 Today I want us to practice mindful awarness 🤩. This excercise is to boost your awarness while doing everyday, normal activities and to appreciate their results 😉. ::: Think of something that happens couple times a day everyday, something that you take for granted and don’t bring any attention to 🤷🏼♀️. It can be e.g. opening door 🚪. For one day, everytime you grab a handle stop for a second and bring your attention to where you are, how you feel and where do these doors lead you to 🤔. ::: A moment that you choose doesn’t have to be a physical activity. You can focus on a point where a negative thought appears 💭. Stop then, notice your emotions and that thought – see if it’s needed and then push it away 👊🏻. ::: It can be a moment right before a meal – before you start eating bring your attention to smell 👃, color of the meal 👀 or focus on the fact of how good it is to eat a meal with family or friends ❤. ::: This excercise helps you switch from automatic thinking 🧠 to experiencing mindfullness and gratitude for every little (and so far – boring) thing or action 🤗. ::: Next week: Practicing mindfullness: listening 👂 ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
🧠SMILEY FUTURE🧠 — Step 50 Let’s start our practicing mindfullness series! Ready? 🤗 First excercise is mindfullness breathing 💨. You can practice it in any position and at any time of the day. Try to stand still. Set a timer and focus on your breath for one minute. ::: ➡️ 1. Inhale with your nose 👃 and exhale with your mouth 👄 ➡️ 2. Let your thoughts come and go freely, don’t focus on them. If you start habitually wonder about things to do, your problems etc just bring your focus back to breathing and let your thoughts go away ➡️ 3. Concentrate on your breath: how does it float through your body, how each breath in fills you with oxygen and life and how each breath out lets you get rid of what is unnecessary ::: If you liked that excerise and it let you relax you can practice it longer 😊 Write down any observations you’ve noticed while practicing mindfullness 📝 ::: Next week: Practicing mindfullness: observation ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
🧠SMILEY FUTURE🧠 — Step 49 To notice your emotions, to be good to yourself and to understand yourself better you’ll need mindfullness 🤗 ::: What is it? 🤔 In short, it is an intentional focusing on here & now without judging it. Practicing mindfullness we focus on what we experience in a specific moment, here & now ⬇️ We dont think about the past or the future 🚫, we focus on what’s happening now. Couple next steps will be about mindfullness ☺ ::: During mindfullness training try to remember about couple tips: 💫 Don’t judge your thoughts and emotions that you’re feeling 💫 Be patient and persistent – let your thoughts and emotions go in and out in their time 💫 Keep your head open, imagine you’re a beginner at every training 💫 Avoid expectations – just try practicing mindfullness without any script or thoughts on how will it go ::: Task for today: Are you attentive every day? 🧐 Do you focus on here & now, feel the presence? If yes, in what moments you find it easy to be focused on here & now and when is it harder? 🤔 ::: Have you ever practiced mindfullness? 😊 ::: Next week: Practicing mindfullness: breathing ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
P.S. See my post on Instagram with a tutorial how to make that Seed Starter Valentine gift
P.S.2. I am doing 28 day Self-Love challenge at my Instagram – come join us!
As you my remember from last week’s step sabotaging thoughts are on a subconscious level and are often irrational 🤔. Don’t judge them but also don’t ignore them – take them seriously. Even if they seem silly, weird or without any sense to you carefully look into them 🧐 ::: Why is it worth to do it? Here are couple reasons: 🔶️Sabotaging thoughts can: ➡️ Bring down your self-confidence ➡️ Let you reject knowledge, good advices or hints from others ➡️ Increase general stress level (and that weakens your strong will! Remember step 17?) ::: That’s why task for today is: keep observing your sabotaging thoughts (and when you notice them, write them down! 📝) while remembering to be good to yourself! 😉 ::: Next week: Create your helpful recreation ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
The situation in the world is more and more intense 😓 (and even more intense in Poland now as government keeps taking our rights, now e.g. with an abortion 😡), we are all more and more stressed (I know I am) so it is EVEN MORE IMPORTANT to take care of our mental health now, to be good to ourselves and to practice self-love 🙏 ::: What are the Benefits Of Practising Self Love Exercises? By getting into the habit of practising a self-care routine you will: ::: 🔅 Nourish your body with healthy food and activities 🔅Put yourself first sometimes and learn to say ‘no’. 🔅Take a much-needed break from social media without feeling utterly guilty and wretched. 🔅Indulge without feeling guilty. 🔅Learn to recognise thoughts for what they are and not act upon them. 🔅Love and respect yourself more ::: 5 Self-love Exercises That You Need To Practice. NOW ➡️ # 1: Write 📝 Sit and write down everything that’s on your mind. ::: ➡️ # 2: Walk 🚶♂️🚶♀️ Pick some excluded, quiet place, put a warm jumper & face mask on and go for a walk. ::: ➡️ # 3: Make a Date With Yourself 💖 Watch some movie you love, read a good book, draw, paint, just spend some quality time with you and you only! ::: ➡️ # 4: Workout 💪 Working out is always good. It’s not only about health benefits but it is good for your mind too! Let it all go. Just let all your anger or frustration out – kickboxing is best for that! You’ll feel so much better! ::: ➡️ # 5: Don’t forget the small things 🎁 Get yourself something nice! Maybe buy some girly magazine to read about some totally trivial things? Or go online shopping and get new pair of earing or some new book? Anything that will make you happy! 🤗